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Showing posts with label His workouts. Show all posts
Showing posts with label His workouts. Show all posts
Thursday, December 29, 2011
Guys New Years
12/29/2011
Fitness First
to print:
Right click the image
Select 'open image in a new tab'
then right click the new image and select print
Monday, December 19, 2011
AB Lab
12/19/2011
Fitness First
The winner of the 'problem area' poll so far is clearly abs. I think its a universal problem because it's the first place your bod stores fat, and the last fat store that your body burns.
Largely, good abs are a product of having low overall body fat, however, we can do lots of speed up the process and target that specific area.
So below is the 'ab lab workout'. It's a perfect ab focused routine that you can knock out in 30 minutes or less.
Obviously some of the exercises will incorporate other muscle groups, but it's preferable to truly isolating anything.
Largely, good abs are a product of having low overall body fat, however, we can do lots of speed up the process and target that specific area.
So below is the 'ab lab workout'. It's a perfect ab focused routine that you can knock out in 30 minutes or less.
Obviously some of the exercises will incorporate other muscle groups, but it's preferable to truly isolating anything.
Saturday, December 3, 2011
Out of Bed Burpees Challenge
12/03/2011
Fitness First
To properly wake myself up and get my metabolism firing ASAP in the AM, for the next 7 days I will do 80 burpees the minute I wake up. I'll try to finish in two sets, but who knows. I'll video the sessions.
Feel free to take part in this challenge and give feedback about how you feel during the day, soreness, muscle improvement, etc.
Feel free to take part in this challenge and give feedback about how you feel during the day, soreness, muscle improvement, etc.
Sunday, November 13, 2011
Gentlemen Week 2
11/13/2011
Fitness First
Fellas,
If you are interested in getting some bulk make sure you have fuel in your body before you lift. I suggest eating a couple pieces of fruit, a protein shake, and a green tea for a jolt.
Maybe more important is to get your protein and carbs immediately after lifting. It's almost universally agreed upon you have a 30 minute post-workout window to get carbs and essential proteins for optimal muscle repair. So bring your protein powder in your car. Hide it if you don't want to look like a meathead.
If you are interested in getting some bulk make sure you have fuel in your body before you lift. I suggest eating a couple pieces of fruit, a protein shake, and a green tea for a jolt.
Maybe more important is to get your protein and carbs immediately after lifting. It's almost universally agreed upon you have a 30 minute post-workout window to get carbs and essential proteins for optimal muscle repair. So bring your protein powder in your car. Hide it if you don't want to look like a meathead.
Thursday, November 10, 2011
Exercise Encyclopedia
11/10/2011
Fitness First
So far I have posted two separate workouts. While most of the stuff is pretty self explanatory, there are a few exercises that are less commonly known or could use some clarification....click the term for the
demonstration. This list should hold you over for the first cycle.
0-9
60 yard shuttle
A
B
bird dog
C
cable squat to twist
D
Dumbbell wood chop
F
Flutter Kicks
J
Jumping knee taps- just like a TUCK JUMP except keep your hands fixed at chest height to ensure your knees are hitting your palms
spidermans
demonstration. This list should hold you over for the first cycle.
0-9
60 yard shuttle
A
B
bird dog
C
cable squat to twist
D
Dumbbell wood chop
F
Flutter Kicks
J
Jumping knee taps- just like a TUCK JUMP except keep your hands fixed at chest height to ensure your knees are hitting your palms
L
Low cable pull ins (totally underrated ab workout/can do single leg variation)
P
Pivot Shuffle Lunge on Bosu ballR
S
Single leg box jumps (but get the extra ab work and bring the off knee to your chest)
speed skaters spidermans
Tuesday, November 8, 2011
Week #1 Lift
11/08/2011
Fitness First
Here is my workout chart for week 1. I'll only lift 4 days in a week and the three days I take off are random. I think its important that your body doesn't acclimate to any routine. Its good to keep your body in shock. With that in mind I'll explain the chart.
There are 4 rows x 5 columns. The rows for the number of days, columns for number of exercises to focus on during each day. Everyone has their own take on program specifics, but I've come to the conclusion that going in and lifting hard is 90% of the battle so all the arguing is wasted breath. Day 1 is row 1. Day 2 is row 2... The exercises are all different to keep it fresh which is really important to me. Lift as much weight as you think is possible for the number of reps. For example '4x10' stands for 4 sets of 10 reps. If I can curl 45 lbs 10 times then, after warming up, I will do 4 sets at 45 lbs.
This workout should be universally good for anyone who wants to shape up, but it definitely leans a little more towards traditional male goals. So girls, if you are interested I'll post something that I would have my girlfriend do.
There are 4 rows x 5 columns. The rows for the number of days, columns for number of exercises to focus on during each day. Everyone has their own take on program specifics, but I've come to the conclusion that going in and lifting hard is 90% of the battle so all the arguing is wasted breath. Day 1 is row 1. Day 2 is row 2... The exercises are all different to keep it fresh which is really important to me. Lift as much weight as you think is possible for the number of reps. For example '4x10' stands for 4 sets of 10 reps. If I can curl 45 lbs 10 times then, after warming up, I will do 4 sets at 45 lbs.
This workout should be universally good for anyone who wants to shape up, but it definitely leans a little more towards traditional male goals. So girls, if you are interested I'll post something that I would have my girlfriend do.
